Wod

[sargent]

I'm back from a weekend ski/waterpark vacation with the family.

3 miles today.

 

[mtwarden]

5 miles (700') with my wife and Tiny Elvis- getting a wee bit sloppy with the melting of snow and ice (got up to the high 40's today)

 

[sahunter06]

Monday push day

This morning pull
Barbell bent over row 20/10/10/8/20 135-225#
T bar pull down 15/10/10/15
Seated low row 15/10/10/10
Reverse hypers 4xfailure
db Incline rear delt flys 20/15/15/15
Barbel curl 12/10/8/8 85-95#
Hammers 15/12/10/10
Preacher curl 20/18/15
Hip rotation isolation work

 

[InkedElkSlayer]

Shoulders/Traps/Abs- no rest

5 sets
Dead/Shrug- 45/95/135/185/225x 10ea
DB Arnold Press- 20/25/30/35/40s x 10
Hanging Toes 2 Bar- x 10
90sec treadmill run- 7.0% at 6.5

3 sets
DB Dead/Shrug- 75s x 8ea
OH Press- 105 x 8
Setated knee 2 chest- 10 x 10
Pull Up- x 18
90sec treadmill run- 7.0% at 6.5

 

[MichigAndy]

45 mins treadmill zone 2 workout

 

[TripleJ]

Overhead squat:
10 minutes to build to a heavy 5-rep

Hang snatch:
12 minutes to build to a heavy 1-rep

For time:
1000m row
20 hang snatches @ 95#
400m run

4 rounds:
20 second GHD hollow hold
15 GHD sit-ups
15 ring push ups
20 second ring plank hold

 

[mtwarden]

5 miles (900') with Tiny Elvis this morning; got out early enough to beat the slush that certainly will be there this afternoon

 

[mtwarden]

Well I'm trying to be careful with my hamstring, thus far hiking/snowshoeing have been fine. Today would have been week three for Wendler which is the heaviest week (up to 95% of 1RM), but instead I'm using my week 4 routine (which Wendler uses as a recovery/deload week). I'm going to do the same in a couple of days w/ squats/bench too to keep everything on the same schedule. In a week I'll reassess- either start the whole cycle over or if need be repeat the recovery/deload week.

I did have slight "niggle" in my hamstring on the last two sets, not pain, but I could feel it wasn't 100%. Might try wrapping it next go round just for the hell of it.

Sooooo....

5 rds, 60 sec rest between rds

deadlifts x 5 @ 75%

overhead press x 5 @75%

chin-ups x 12

 

[CRJR45]

Went for a five mile stroll today at mid-day , it was hot but the wind was blowing . We got to see a gator , just a baby .

 

[sargent]

1 mile today.

I'm all packed up for the White Mountains. The plan is a two day, one night trip around the Pemigewasset Loop. We'll be driving up today and hiking Thursday and Friday. I'm hoping it's a fine send off for winter 23'.

 

[mtwarden]

^ Very nice! 18 miles/day on snowshoes isn't going to be easy

 

[InkedElkSlayer]

Snowed again… 45min run/walk treadmill workout

 

[CRJR45]

Gym day for me
25 minutes on the stepper
Bicep curls
Lat pulls
Bench press
leg curls / leg lifts
Seated rowing
Back extension
All together 1.5 hrs in the gym

 

[CaliWoodsman]

Quickie before work:

Overhead press 3x5
Lat pulldown 3x5
Amish wagon jacks (deadlifts ) 1x5

 

[TripleJ]

30 minute alternating EMOM (5x through):
Minute 1) 3 deadlifts @ 75-80% + 7 burpees over the bar
Minute 2) 15 GHD sit-ups
Minute 3) 6 sandbag clean over the shoulder (100#)
Minute 4) Max cal on rower
Minute 5) Rest
Minute 6) rest

 

[mtwarden]

Snowed again…

yup- here too

shovel snow for an hour (warmup ), then 4 miles x-country skiing- snow not very good- 3-4" of good snow, but 2-3" of slush underneath makes for slow going

 

[JD Jones]

On vacation in south Texas so definitely no snow here! Been running trails and lots of hiking each day. Just hit the city portion of the trip so probably gonna be more margaritas than miles the next 24 hrs

 

[MichigAndy]

5x5 Squat
5x5 Overhead Press
1x5 Deadlift
1x60 second dead hang

 

[MichigAndy]

30 minute/3 mile treadmill run

 

[InkedElkSlayer]

Quick leg day

10 sets of 10, no rest. Walk to and from the rack, do another set
DB Step Ups- 8s up to 45s, 100ea leg total

10 sets of 5, no rest other than adding weight
45 up to 315- 50 total reps